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Thread: Fiftyfit - One Day At a Time

  1. #141
    Join Date
    Nov 2010
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    409

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    • wichita falls texas june seminar date
    • texas starting strength seminar september 2020
    I do not know when (or even if) I will get the opportunity to compete this year, but because I am fortunate enough to have everything I need at home, I will be ready when/if that time comes. I have been integrating the methods used by Doug Hepburn into my training, adapted to my own preferences and recovery ability, and so far I feel very good about my current workouts.
    Bwt.- 194.8
    DB swing: 42x11
    Ext. rotator: 21 1/2 x 10, 10, 10
    45 deg. inc. press: 95x3, 115x1, 132x3, 3, 3
    SQ: 135x5, 165x2, 195x1, 230x2, 2, 2 (all well-below parallel)
    Good morning: 80x10, 100x10, 115x10, 130x10
    Dips: bwt.x5, +15x2, +35x3, 3, 3
    DB laterals: 20x6, 6, 6
    Stay Safe Everyone!

  2. #142
    Join Date
    Oct 2014
    Location
    New York
    Posts
    1,931

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    It sure looks like it will be hard to make plans for anything where you need to be in group.

  3. #143
    Join Date
    Nov 2010
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    409

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    Heavy Day
    DB swing: 42x12
    BP: 115x5, 140x2, 160x1, 182x2x3, 175x7 sec. iso 4 above chest
    Dead-stop SQ: 220x4, 270x4 no belt, 320x4, 375x4 with belt
    BB row: 115x5, 150x2, 175x3x3
    Alt. front raise: 20 x 7, 7, 6

  4. #144
    Join Date
    Oct 2014
    Location
    New York
    Posts
    1,931

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    Nice Squats!

  5. #145
    Join Date
    Nov 2010
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    409

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    An exceptional workout today, changing things up a little...probably going back to an A/B format for a time. I pushed my rack pull up to a heavy single today, the most Ive lifted in some years, but it went very well!
    Bwt. - 195.8
    Ext. rotator: 22x8x3
    DB swing: 42x12
    OHP: 55x5, 75x2, 90x1, 110x2x3
    Pull-up: bwt. + 10 lbs x 3, 3, 3
    Rack Pull: 205x5, 255x3, 305x1, 355x3 (all with no belt), 390x1 (belt)
    FB curl: 57x5, 70x2, 87x4, 3, 3
    DB laterals: 20x7, 6, 6

  6. #146
    Join Date
    Nov 2010
    Posts
    409

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    Everything going well, but this workout was long, due to the extra sets with the Hepburn method.
    Bwt. - 195.4
    DB swing: 42x13
    BP: 115x5, 140x2, 160x1, 184x2, 2, 2
    BP I/M: 170x8 sec. hold (see Peary Rader - Isometronics)
    Face pull: 45x8, 8, 8
    SQ: 145x5, 175x2, 205x1, 238x3x3
    BB row: 120x5, 150x2, 175x4, 3, 3
    Dips: bwt. x 5, +15 lbs. x 2, +35 lbs. x 4, 3, 3
    Alt. front raise: 20x7x3

  7. #147
    Join Date
    Nov 2010
    Posts
    409

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    Still managing to get productive workouts in, thanks to my home setup, but I am beginning to feel a little stressed sticking close to home so much. I got used to just taking off whenever I felt the urge, hope this ends before too long.
    Bwt. - 195.5
    Ext. rotator: 22 1/2 x 8, 8, 8
    DB swing: 42x13
    OHP: 55x5, 75x2, 90x1, 110x3x3
    Pull-up: bwt. + 10 lbs. x 4, 3, 3
    Halting DL: 165x5, 215x5, 265x5, 320x3 (all done without belt)
    Fat bar curl: 57x5, 70x2, 87x4, 4, 3
    Laterals: 20x7, 7, 6

  8. #148
    Join Date
    Nov 2010
    Posts
    409

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    My low back has been giving me trouble this week. My daughter was looking for help setting up an exercise program for herself...seems her weight is creeping up and she took notice. I set her up with a bar, dumbbell bars, and weights, as I have extra. I had to buy her a bench, then put it together for her. The instructions said it required two people to put it together, and it certainly would have made it much easier, but I managed on my own. Thinking that project may have contributed to my back trouble. My back is still sore, but I got through my workout yesterday without issues. In fact, I believe the DB swings I do as a warmup exercise, may well have helped.
    Wed., Apr. 15
    Bwt. - 195
    DB swing: 42x14
    BP: 115x5, 140x3, 160x1, 184x3x3 Iso hold 4 above chest: 170x9 sec. hold
    Face pull: 48x6x3
    SQ: 150x5, 180x2, 210x1, 245x2x3
    BB row: 120x5, 150x2, 175 x 4, 4, 3
    Dips: bwt. x 5, +15 x 2, +35 x 4, 4, 3
    Alt. front raise: 20 x 8, 7, 7

  9. #149
    Join Date
    Nov 2010
    Posts
    409

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    I hit a real milestone today! Its been over 10 years since I last deadlifted at least 400 lbs, and today I did it in my rack pull from just below knee height. My back held up fine, but unfortunately, I think I ruptured a blood vessel in my hand. Not the first time, and I think it will be fine before my next heavy workout.
    Bwt - 194
    OHP: 55x5, 75x2, 95x1, 114x3x3
    Pull-up: bwt. + 10 lbs x 4, 4, 4
    Rack pull: 205x5, 255x5, 310x3, 360x3, 400x1*
    Fat bar curl: 57x5, 70x2, 87x4x3
    DB lateral: 20x7x3

  10. #150
    Join Date
    Oct 2014
    Location
    New York
    Posts
    1,931

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    starting strength coach development program
    Hope it heals quick.

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